What time should I eat lunch to lose weight?

In the US, experts recommend eating lunch between 10 am and 2 pm, 4 to 5 hours after breakfast and dinner, to maintain a healthy weight.

In the weight loss journey, consistency, perseverance, and a well-planned diet are crucial. However, Dr. Rekha B. Kumar, medical director of the Found weight loss program, says that metabolism and circadian rhythms play an equally important role.

"These two factors are essentially the body's natural clock. The circadian rhythm causes the organs to produce hormones like insulin and melatonin. Therefore, adjusting lunch to fit the circadian rhythm can support weight gain or loss," said Dr. Kumar.

The question is, "How can I adjust my lunch time to match my body's natural clock while trying to lose weight?"

In general, Dr. Kumar recommends eating lunch between 10 am and 2 pm, or about 4 to 5 hours after breakfast, to keep blood sugar levels stable. This also ensures you don't overeat at lunchtime. To maintain this habit, people should eat breakfast around 8 am and lunch at 12 or 1 pm.

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Recent research from Northwestern Medicine also supports this method. Experts say it's important to ensure the time between lunch and both breakfast and dinner is no more than 4 to 5 hours.

The image illustrates several people having lunch. Photo: Freepik

"If you want a snack to help you feel fuller until your next meal, control your portion sizes to avoid overeating. Try to include protein sources, such as cottage cheese, blueberries, and almonds," says Dr. Kumar.

She suggests a lunch consisting of 30g of protein, some fiber, and healthy fats, such as a turkey sandwich or whole-grain bread with cheese and butter. Another favorite of hers is a salad with baby spinach, grilled chicken, low-fat cheese, strawberries, avocado, balsamic vinegar, and olive oil.

Dr. Kumar advises people to avoid eating high-carb foods at lunch, such as pasta and packaged, frozen pizza. Eating a lot of carbs mid-day can cause blood sugar spikes, leading to the storage of glucose that the body doesn't use for energy in the form of fat.

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Experts advise against skipping lunch, no matter how busy your work schedule is. This bad habit can increase cortisol levels, making people feel stressed and irritable. If you can't eat lunch, you can consume a protein-rich snack, such as a handful of almonds and a protein bar or your favorite milkshake.

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